Peas: Vegetables and Fruits for Health the Pyramid Way

Vegetables for Health the Pyramid Way
By Nellie Hedstrom, Extension nutrition specialist

Most home gardeners in Maine try to have peas to harvest by the Fourth of July. Today, Mainers don’t have to wait for that deadline. You can add peas to the menu earlier when you buy them at local farmers’ markets and vegetable stands. Common types that you will find in the market are shell, snow and sugar-snap. Snow and sugar-snap peas are eaten with the shell.

All peas are a good source of vitamin A, vitamin C, thiamin, folate, iron and phosphorus. Green peas are second only to lima beans as a fresh vegetable source of protein. Only about five percent of all green peas grown come to the market fresh. Frozen peas retain their color, flavor and nutrients better than canned and are lower in sodium. Snow peas are lower in protein since their seeds are very small, however they provide twice the calcium and slightly more iron than green-shelled peas.

At the market, choose peas that have been stored at a cool temperature, with pods that are firm. Avoid overlarge pods. Large peas will be have a starchy taste. Choose snow peas that have pods that are shiny and flat without a twisted appearance. Sugar snaps should be bright green and firm to be the sweetest.

Plan on buying about a pound of peas for every cup of peas you want. Since snow and sugar snaps are eaten in the shell, buy 1/4 pound for each serving.

For the sweetest flavor, serve peas as soon after picking or buying as possible. As peas age, the sugar content turns to starch, making the peas less sweet. Store all peas in the shell in the crisper section of your refrigerator in a perforated plastic bag. Use within two days.

Shell the peas just before cooking or serving. To prepare shell peas, break off the stem end and strip the string along the edge. Pop the pod open and, with your thumb, scrape the peas out. Wash and cook.

For snow peas and sugar-snaps, rinse well before use. Prepare snow peas by snipping off both end with a knife or kitchen shears. Strings will not be noticeable. Sugar-snap peas are prepared by snipping the ends and removing the strings from both sides of the pod. Eat raw or cooked.

Boiling or Steaming: All peas, green, sugar snap and snow, can be cooked by using a small amount of water. The less liquid that is used, the smaller amount of vitamin C is lost. Cooking time for shell peas is five to 10 minutes. Peas can be steamed over boiling water to retain nutrients, as well. For snow and sugar peas, cook for one to two minutes. Snow or sugar pea pods can be cooked in a steamer over boiling water for two to three minutes.

Stir-frying: Use pod peas in stir-fry dishes. Use a small amount of either oil or broth and cook quickly. Cook only one to two minutes to retain the color and crispness when stir-frying whole or cut in slices.

Peas and Bulgur Salad

Serves 8.

3/4 cup bulgur (cracked wheat)
2 cups fresh peas
1/2 cup scallions, chopped
3 tablespoons lemon juice
1/2 cup fresh parsley, chopped
Salt and pepper to taste
1 tablespoon olive oil
Boiling water

Pour boiling water over the bulgur to cover it by at least 1 inch. Let stand for 30 minutes or until tender and double in volume. Drain thoroughly, pressing out excess water. Cook peas by boiling for 1 to 2 minutes. Drain. In a salad bowl, combine bulgur, peas, scallions, lemon juice and parsley. Add salt and pepper to taste. Sprinkle with oil and toss to mix. Serve cold or at room temperature.

Nutritional content per serving:
78 calories
3 g protein
2 g total fat
1.3 g monounsaturated fat
13 g carbohydrate
0 cholesterol
115 RE vitamin A
49 micrograms folate
26 mg vitamin C
1.4 mg iron

Stir-Fried Vegetables

Serves 8.

1/4 pound green beans, sliced
1 small zucchini, sliced
2 carrots, sliced
1/4 small cauliflower, cut into 1-inch pieces
1 stalk broccoli, cut into 1-inch pieces
1/4 pound snow peas
2 tablespoons olive oil
1 onion, sliced
2 cloves garlic, finely chopped
2 tablespoons ginger root, finely chopped
2 tablespoons soy sauce
Salt and pepper to taste

In a large pot, blanch beans, carrots, cauliflower and broccoli until just tender, but still brightly colored. Drain and cool immediately under cold running water. Drain thoroughly. Before serving, heat a small amount of the oil in a heavy skillet or wok over medium heat. Add onion and 1/2 teaspoon garlic; stir-fry for 3 to 4 minutes. Add zucchini, some ginger and more garlic; stir-fry for 3 more minutes. If necessary, add more oil. When pan is too full, transfer some of the cooked vegetables to a baking pan and put in a warm oven at 250 degrees F. Add as many of the blanched vegetables as you can stir-fry at one time, plus more ginger, garlic and oil. Continue the cooking process until all the vegetables are cooked. End with snow peas, cooking until just tender-crisp. Combine all vegetables; toss with soy sauce and salt and pepper to taste.

Nutritional content per serving:
73 calories
3 g protein
3.7 g total fat
2.7 g monounsaturated fat
0 cholesterol
2.8 g dietary fiber
552 RE vitamin A
47 micrograms folate
44 mg vitamin C
43 mg calcium
1.1 mg iron

For more information, contact your University of Maine Cooperative Extension county office.

Published and distributed in furtherance of Acts of Congress of May 8 and June 30, 1914, by the University of Maine Cooperative Extension, the Land Grant University of the state of Maine and the U.S. Department of Agriculture cooperating. Cooperative Extension and other agencies of the U.S.D.A. provide equal opportunities in programs and employment.

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Last Modified: 03/03/08
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